I accept cookies from this site

We use cookies to help make this website better. To find out more about the cookies we use, please read our Cookies Policy. If you continue without changing your cookie settings, you consent to this use, but if you want, you can find information in our Cookies Policy about how to remove cookies by changing your settings.

Introduction
LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning
Periodisation
Content
Questions

Corrective exercise strategies

Pectoralis major stretch

Stretching alone

Position the muscle group and joint

  • To isolate thepectoralis major, have the player standing sideways to a door jam or fixed object at chest height. Raise the arm higher or lower to stretch the different parts of the pectoralis muscle. Raising the arm higher stretches the pectoralis that attaches to the sternum. A lower position will stretch the pectoralis fibres that attach to the collarbone.
  • Place the forearm against the jam of the door. Ensure that the player is upright and maintains good posture throughout.

Find zero tension

  • Have the player position himself in a zero tension position.

Figure 14. The pectoralis major stretch. Note the elbow is lower than the shoulder and this lower position of the arm stretches the fibres attaching to the collarbone.

Find the first awareness

  • Find the first stretch in the Pectoralis stretch.

Allow the loss of tension

  • Hold the position until the first awareness can no longer be felt.
  • Repeat the stretch a second time by using the upper back muscles to pull the arm backwards.